Easy to Make Low FODMAP Pumpkin Biscuits
I was making our Pumpkin Chiffon Pie and had extra canned pumpkin around – and I was on a roll. What else could I make? I wanted to add a more savory pumpkin recipe to our already ever-expanding pumpkin recipe selection and then I remembered – Pumpkin Biscuits!
I hadn’t made them in years; it was time for Low FODMAP Pumpkin Biscuits.
Butter, Jam…or Ham?
I love these Low FODMAP Pumpkin Biscuits so much, partially because they taste damn good but also because I like them as much alongside chili or stew, slathered with butter, served with a dab or jam (I am partial to orange marmalade here) or go the savory route and load them up with mustard and ham.
Read All About Ham for much more info on how to buy a proper low FODMAP HAM! There is actually a lot to know about buying the best ham.
Back to the Biscuits
All biscuits must – MUST – be eaten right away. I take a hard line when it comes to biscuits and doughnuts.
There just is no getting around the fact that they need to be eaten right away – preferably warm!
But you can whip up the biscuits in the time it takes the oven to preheat, so it is all very possible.
Light? Fluffy? Or…
I like my biscuits light and fluffy, but rich and buttery at the same time. These Low FODMAP Pumpkin Biscuits are denser than our traditional Low FODMAP Biscuits due to the inclusion of the pumpkin.
There just is no way to get around it.
You could reduce the pumpkin to ½ cup (122 g) or ¾ cup (183 g) but the pumpkin color and flavor will be lacking. These biscuits are a tad more dense than a classic biscuit.
Also, because of the density of the canned pumpkin and all of its moisture level it is vitally important to bake these long enough so that the insides have a chance to bake.
For more pumpkin yumminess, check out our Pumpkin Cornbread, soup, muffins, cookies, scones…OR just go put pumpkin in the search box and just wait for the cavalcade of recipes!
We enjoyed these Low FODMAP Pumpkin Biscuits with our Tempeh Chili with Lentils & Butternut Squash as well as our Low FODMAP All Beef Chili.
Low FODMAP Pumpkin Biscuits
These Low FODMAP Pumpkin Biscuits are easy to make and we like them with jam for breakfast - or, alongside your favorite soup or chili.
Low FODMAP Serving Size Info: Makes 20 biscuits; serving size 1 biscuit
Ingredients:
- 2 1/4 cups (326 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 2 tablespoons firmly packed light brown sugar
- 1 tablespoon baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon salt
- 1/2 cup (1 stick; 113 g ) cold unsalted butter, cut into small pieces
- 1 cup (244 g) canned pumpkin, preferably Libby’s solid pack pumpkin
- 2 large eggs, at room temperature, beaten
Preparation:
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Position racks in upper and lower third of oven. Preheat oven to 400°F/200°C. Line two rimmed half-sheet pans with parchment paper; set aside.
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Place flour, sugar, baking powder and salt in a mixing bowl and whisk to aerate and combine.
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Add the butter and cut in, using a pastry blender until the butter is cut into assorted sized pieces ranging from approximately ⅛ inch to ½ inch (3mm to 12 mm) in size. Add pumpkin and beaten eggs and stir in until evenly moistened and the dough just holds together.
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Empty dough onto a very lightly floured work surface and use hands to bring together gently. Either pat out or roll out to about 3/4-inch (2 cm) thickness. Cut out biscuits with a 2-inch (5 cm) round cutter (I find it helps to dip the cutter in flour to keep it from sticking). Gently gather together any scraps to cut out as many biscuits as possible. Place evenly spaced on prepared pans.
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Bake for about 15 to 20 minutes or until lightly browned on the bottom. Cool pans on rack for 5 minutes. Biscuits can be served warm or at room temperature and really should be enjoyed as soon as possible.
Notes:
Tips
- Libby's canned pumpkin is reliably delicious, rich and smooth and will give you the best results in this recipe.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
I have to stay away from dairy. Do you think this would work with something such as Soy Free Eart Balance sticks in place of the butter?
Hi Maureen, I have not tested them any way other than how they are presented. These biscuits are heavier than our classic biscuits and any change to the recipe will certainly alter the results. You could try the Earth Balance, but I cannot vouch for results. Make sure the sticks are very cold. I would use them straight out of the freezer. Also, as a general substitution comment, always be aware that when we present our recipes and determine them to be low FODMAP, that any changes you make could alter that status. In this case, the Earth Balance would be fine – but just keep this in mind in general.
What are the nutritional facts for this recipe? Thanks!
Due to the restrictive nature of the low FODMAP diet, we keep our focus on that. We do not provide nutritional breakdowns for our recipes.
Can I sub the brown sugar for maple syrup perhaps? I’m trying to do low fodmap-coming from paleo, I still don’t want to use refined sugars.
I think you mean vice versa and you want to maple syrup? You might end up with biscuits but they will not be like these. The liquid sweetener will negatively change the texture quite a bit – but they might be OK for you, given your desire to use less refined sugar.
Hi, can I use pumpkin that I boil and mash or blend myself instead?
Hi Zana, you could but the results will be different, from a FODMAP perspective, flavor, color as well as texture. Here’s the deal. The canned pumpkin we use in the Test Kitchen is extremely consistent and is a rich orange color, very dry (not watery at all) and has a great flavor. When Monash tested canned pumpkin they did test several types for FODMAPs. If you cook at home I would suggest using Kabocha squash (Japanese pumpkin) as it contains no FODMAPs. Using other pumpkins will leave you with an unknown FODMAP content. As far as texture, cook it as dry as possible. I suggest baking – not boiling or steaming – and then putting it through a ricer. This will give you the most equivalent texture to the canned used in the recipe. If you don’t have a ricer, process in a food processor fitted with a metal blade, then press through a meshed trainer. It will be a lot of work! Which is why I pop open a can. And BTW the canned has one ingredient: Pumpkin – so it doesn’t get purer than that. Let us know what you do and how it goes.
How many biscuits in low fodmap serving? How many would push it over the limit to moderate?
Hi Claire, the serving size is listed in the recipe: Low FODMAP Serving Size Info: Makes 20 biscuits; serving size 1 biscuit. You could eat up to half of the recipe if you wanted to push the moderate Zone, but we do not recommend it, for a variety of reasons.